Forging Elite Fitness

Reebok CrossFit Back Bay
21 Jun
by: Published in Uncategorized

Pre WOD: 30 mins to complete:

A) 5-5-5-5-5 Overhead Squats

B) 5 sets of: 30 seconds on / 30 seconds off:

Double KB Overhead Walk AHAP

WOD: For time:

500M Row
400M Run
30 Pull Ups
20 Burpees
10 Handstand Push Ups

==

Sneak preview of the week to come:

Today:  classic Overhead Squat work.  Can’t be mad.
Tuesday:  Shoulder Press action and an King Kong Jr. WOD.
Wednesday:  I almost finished it in under 30 minutes…how long will it take you?
Thursday:  Perhaps the most well known workout in CrossFit (think shmrusters and shmull ups).
Friday:  I cannot believe how many people were incapacitated by a little bit of jumping.  That workout is today.

Good times straight ahead,

CG

==

20 Jun
by: Published in Uncategorized

Team WOD: For time:

1 Cal Row
1 Shoulder to Overhead (95/65)
1 Burpee
1 Russian Kettlebell Swings (24/16)
2 Cal Row
2 Shoulder to Overhead (95/65)
2 Burpees
2 Russian Kettlebell Swings (24/16)

Continue this pattern until you reach 15 reps of each exercise

==

1 + 2 + 3…

+ 4 + 5 + 6 + 7 + 8 + 9 + 10 + 11 + 12 + 13 + 14 + 15 = who knows.  I’m not a mathematician…I can’t math good!

It’s 120,

CG

==

19 Jun
by: Published in Uncategorized

Team WOD:  Alternating every 30 seconds for time:

100 Wall Balls (20/14)
900M Row
80 Thrusters (75/55)
70 Russian Kettlebell Swings (24/16)
60 Pull Ups
50 Wall Balls
400M Row
30 Thrusters (75/55)
20 Russian Kettlebell Swings (24/16)
10 Pull Ups

(Partner who is not doing work is holding the plank)

==

Remix…

I couldn’t come up with a satisfactory workout with what I originally had planned.  The whole idea was scrapped, a few Russian Kettlebell Swings were thrown into the formula, and out came this little gem.  An ever descending effort that you and a planked partner get to munch on 30 seconds at a time!

Bon appétit,

CG

==

Gram Tusia liked this post
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